Counting calories on your own is dangerous and can make you sick

Everyone wants to be in shape. If you ask a random person on the street whether they’d rather be skinny, obese, or fit, you can probably guess their answer.
With health taking priority, people are more mindful of what they eat, how they eat, and how much they consume.
We all know someone who has downloaded an app to track their daily calorie intake, meticulously logging every meal and snack. It feels like a step towards a healthier lifestyle.
But what if this seemingly harmless habit is actually doing more harm than good? Without proper guidance, obsessing over calorie counts can lead to serious physical and mental health problems.
Deepali Sharma, clinical nutritionist at the CK Birla Hospital, Delhi, explains, “Calorie counting is a dietary method that helps individuals track their daily calorie intake to achieve specific health or fitness goals, such as weight loss, weight gain, or maintaining a healthy weight.”

Without proper guidance, obsessing over calorie counts can lead to serious physical and mental health problems. (Photo: Getty Images)

“By recording the calories consumed from all foods and beverages throughout the day, individuals can assess their intake relative to their daily energy expenditure. This approach allows for informed adjustments in eating habits, supporting the achievement of desired health outcomes,” she adds.
While calorie counting can be an effective way to monitor your weight, it’s also tricky. Experts always advise doing it under professional supervision because, without guidance, it can lead to health issues.
Each body is unique, with different nutritional needs, so a “one-size-fits-all” diet plan may not work for everyone. These days, it’s easy to get influenced by videos from social media influencers promoting quick-fix weight gain or weight-loss solutions.
But real, sustainable results aren’t achieved through shortcuts. This is where expert advice comes in handy.
Mumbai-based ayurveda and nutrition consultant Dr Prachi Mhaskar tells us about the risks of unsupervised calorie counting. According to her, it can lead to:
Dr Shweta Jaiswal, a senior dietitian at Shardacare – Health City, Uttar Pradesh, further explains that the metabolic rate at which a body burns calories differs from person to person, making expert intervention necessary.
Each person’s metabolic rate—the rate at which their body burns calories—varies, and this influences how many calories they actually need.
Body composition also matters; muscle burns more calories than fat, so someone with higher muscle mass might need a higher caloric intake even when resting.
Additionally, an individual’s activity level significantly affects calorie requirements, as physically active people need more energy. Without a dietitian’s guidance, calorie counts may be set too low, leading to malnutrition, fatigue, and weakened immunity, says Dr Jaiswal.

An individual’s activity level significantly affects calorie requirements, which is where a dietician can help you decide your ideal diet to attain your desired body goal. (Photo: Unsplash)

Moreover, prolonged, unsupervised calorie counting can harm your body, leading to issues like metabolic slowdown, hormonal imbalances, osteoporosis and decreased immune function.
Supervision by a dietitian, nutritionist, or healthcare provider can significantly enhance the safety and effectiveness of calorie counting.
“Orthorexia (an obsessive focus on healthy eating), anorexia (restrictive eating), and bulimia (binge-purge cycles) can all arise from an excessive focus on calorie counting. These disorders often lead to a distorted relationship with food and body image, causing significant physical and emotional harm,” says Rinki Kumari.
While we’ve discussed how improper calorie counting can weaken you physically, it can also have serious mental health repercussions. When you track calories without proper guidance, you may struggle to achieve your desired body goals, leading to self-doubt and, at times, feeling “depressed”.
“Calorie counting without guidance can negatively impact mental health by creating anxiety, stress, and obsessive behaviour around food. Constantly worrying about every calorie consumed can lead to frustration and guilt, damaging one’s relationship with food,” says Dr Jaiswal.

Calorie counting without guidance can negatively impact mental health by creating anxiety, stress, and obsessive behaviour around food. (Photo: Unsplash)

This fixation can contribute to depressive symptoms and reduce overall life satisfaction, as meals may become a source of stress rather than nourishment and enjoyment. The added mental burden makes it challenging to develop a positive, sustainable approach to eating, highlighting the importance of a supervised, balanced plan.
It goes without saying that you need supervision when you start something like calorie counting. It may seem like a straightforward way to manage your weight, but it’s not always as simple as it appears. Once you get the hang of it, you can start relying on your instincts, but it’s still important to consult experts from time to time, especially if you notice any irregularities.